Thursday, October 15, 2009
Thank you!
Thanks to all of the members and non-members who have helped us accumulate miles on the pink Cybex treadmill. We are approaching 200 miles logged ~ $20. Remember, we have until the end of October to raise money for breast cancer research with Cybex and Better Body Fitness. Keep up the good work!
Monday, October 12, 2009
Don’t forget the FALL MEMBERSHIP STIMULUS PACKAGE!
Lower your monthly dues to $69 for a base membership or $99 for a Summit (membership with training) for the next year. All you have to do is introduce a friend to the Club, and we’ll offer you both a year’s membership at these stimulus rates. After a tough year (which has had us all tightening our belts) we’d like to help you control your monthly wellness budget and it’s always great to grow our membership with fun people like your friends!
FALL BACK TO HOMESTAKE PASS:
For a fabulous hiking weekend, mark your calendarsand save your spot for Saturday October 17th. We’re returning to our favorite getaway at Homestake Lodge (one hour from Bozeman) for a day of hiking the Continental Divide Trails followed by a delicious dinner and lodging for the night. Lodge accommodations, shuttle, guided tour, continental breakfast, and amazing company, all yours for $95! Limited spots are available so sign up today.
http://www.homestakelodge.com/
http://www.homestakelodge.com/
New October Classes
Join Jan on Monday mornings at 8:30am for pilates and Maury on Wednesdays at 8:45am for club cylce. Drop the kids off at school and head into The Club.
Friday, October 9, 2009
Move of the Month
This month's move is brought to you by Katie Kost:
Split Squat with Overhead Press
This is a great combination move that targets multiple muscle groups in the lower and upper body. Combining the upper and lower body exercises and using multiple muscle groups is a great way to challenge your balance, utilize your core and maximize your time. Just be sure to keep a constant check on your form; there's a lot going on and you want to make sure that you complete each part with good form for the maximum benefit!
Complete this exercise in one smooth movement but be conscious that you are doing two exercises in one so your form doesn't get sloppy. Remember to keep your abdominals engaged- it will help with balance!
Split Squat
Targets: quadriceps, hamstrings, and gluts
Step your right foot forward into a split stance with hands/weights at shoulder level. With your weight in your front heel (you should be able to wiggle your front toes in your shoe) go down into a split squat. Check that your stance is long enough that when you go down your front knee stays behind your front toes and your knee is at about 90 degree angle. Keep your weight in your front heel as you press up through your front leg to stand (legs stay in split stance)...
Overhead press
Targets: primarily deltoids (shoulders), but your trapezius (back/neck) , triceps and upper chest muscles will help you along the way
...as you stand press the weights overhead so that your arms are fully extended, palms forward. Keep your neck relaxed. Abdominals stay engaged and weight stays in that front heel. Lower your hands back to shoulder level as you go back into the split squat.
Repeat the full exercise in one smooth movement for 8-12 reps, repeat with left leg forward.
The move can be done using the cable machines or free weights.
The move can be done using the cable machines or free weights.
Breast Cancer: The Exercise Connection
Breast Cancer: The Exercise Connection
-By Maury Wiegand
A family friend….. a teacher at school…..a colleague from work. We’ve all known someone that we care about who has been diagnosed with breast cancer.
My mother….. my sister….. my cousin. For me, the past five years have brought this diagnosis closer to home.
And I am not alone. In the United States during the year of 2009 it is estimated that 192,370 women will receive the news that they have become yet another new case of invasive breast cancer.
Knowing about my genetic risk has left me wondering, what can I do to decrease my chances of breast cancer? I’ve always felt I had a buffer of protection between me and breast cancer based upon being a committed, lifelong exerciser. But what exactly is the exercise connection? Perhaps my assumption that healthy lifestyle choices aiding in prevention has been little more than misguided denial.
October is Breast Cancer Awareness month and a good time to evaluate an overwhelming amount of research that has been collected over the past 30 years in an effort to determine an answer to this question. The Susan G. Komen Foundation has been an especially helpful resource in gaining a better understanding of what my own personal risk might be. Like many women, the risk factors of highest concern also tend to be the ones that are uncontrollable (for me being female, family history, and getting older each year.)
On the issue of how lifestyle choices can impact risk, according to the American Institute for Cancer Research/World Cancer Research Fund's report, as many as 40% (70,000 cases annually) of breast cancer cases might be prevented by making healthy changes in everyday living. Another optimistic note for my family members and other cancer survivors (who already are at greater risk of reoccurring cancer) is a new study from the Hutchinson Cancer Research Center which substantiates that lifestyle changes can significantly lower their risk of cancer re-occurrence.
Many studies have demonstrated that being overweight is linked with your breast cancer risk. When you gain the weight is also important. Extra weight in your post menopausal years can increase your risk as much as 30 to 60%. Where you put on weight is also a factor. Similar to the characteristics of both heart disease and diabetes risk factors, weight put on around the belly and intra-abdominal fat (the “apple” shape) has a higher association with breast cancer risk.
Although there have been inconsistencies with reports on exercise and breast cancer, women who are active on a regular basis demonstrate a 20% reduction in breast cancer occurrence. Many researchers believe that this link might be even stronger but have been challenged by collecting accurate data that speaks directly to the role of exercise as a prevention tool.
In one of the largest studies available, researchers in Norway tracked 25,000 women through the 1970’s and 1980’s. The women ranged in age from 20 to 54 at the onset of the study and were followed for an average of 14 years. The results of this study supported the fact that women who exercised at least 4 hours per week decreased their risk of breast cancer by 37%. Other good news from this study included statistics on women with occupations requiring movement patterns such as lifting and walking. Women with higher levels of work place activity demonstrated a 25% reduction in their risk of breast cancer. Higher overall activity levels seemed to correlate with better risk reduction citing gardening, cycling or walking to work as being valuable when done regularly.
Research done at the German Cancer Center and the University Hospitals of Hamburg-Eppendorf reinforced the idea that it’s never too late to begin exercise as a preventative measure. This research concluded that women who were more active in their later years (when the number of breast cancers diagnosed are the highest) reduced the risk of breast cancer even more than women who exercised in their 30’s.
Of course it is not as simple as, exercising will protect you from breast cancer. There are many other risks, some lifestyle related and others being uncontrollable or unknown. It is definitely worth a discussion with your medical practitioner. Evaluating your own personal risk, heeding the lifestyle changes that might be warranted and keeping up on early detection will continue to save countless lives.
An easy conclusion: exercise is good. The three leading killers of American women (heart disease, cancer and stroke) all acknowledge the role of exercise in prevention. The benefits of daily and lifelong activity just continue to accumulate. Exercise is a powerful weapon. Besides improving your chances of avoiding life threatening disease, you’ll also enjoy improved mood, better sleep, stronger heart and lungs, and that general feeling at the end of a good sweat, that all is right in the world.
Maury Wiegand is the owner of The Club in Bozeman, a CHEK Practitioner and ACSM certified Fitness Trainer
-By Maury Wiegand
A family friend….. a teacher at school…..a colleague from work. We’ve all known someone that we care about who has been diagnosed with breast cancer.
My mother….. my sister….. my cousin. For me, the past five years have brought this diagnosis closer to home.
And I am not alone. In the United States during the year of 2009 it is estimated that 192,370 women will receive the news that they have become yet another new case of invasive breast cancer.
Knowing about my genetic risk has left me wondering, what can I do to decrease my chances of breast cancer? I’ve always felt I had a buffer of protection between me and breast cancer based upon being a committed, lifelong exerciser. But what exactly is the exercise connection? Perhaps my assumption that healthy lifestyle choices aiding in prevention has been little more than misguided denial.
October is Breast Cancer Awareness month and a good time to evaluate an overwhelming amount of research that has been collected over the past 30 years in an effort to determine an answer to this question. The Susan G. Komen Foundation has been an especially helpful resource in gaining a better understanding of what my own personal risk might be. Like many women, the risk factors of highest concern also tend to be the ones that are uncontrollable (for me being female, family history, and getting older each year.)
On the issue of how lifestyle choices can impact risk, according to the American Institute for Cancer Research/World Cancer Research Fund's report, as many as 40% (70,000 cases annually) of breast cancer cases might be prevented by making healthy changes in everyday living. Another optimistic note for my family members and other cancer survivors (who already are at greater risk of reoccurring cancer) is a new study from the Hutchinson Cancer Research Center which substantiates that lifestyle changes can significantly lower their risk of cancer re-occurrence.
Many studies have demonstrated that being overweight is linked with your breast cancer risk. When you gain the weight is also important. Extra weight in your post menopausal years can increase your risk as much as 30 to 60%. Where you put on weight is also a factor. Similar to the characteristics of both heart disease and diabetes risk factors, weight put on around the belly and intra-abdominal fat (the “apple” shape) has a higher association with breast cancer risk.
Although there have been inconsistencies with reports on exercise and breast cancer, women who are active on a regular basis demonstrate a 20% reduction in breast cancer occurrence. Many researchers believe that this link might be even stronger but have been challenged by collecting accurate data that speaks directly to the role of exercise as a prevention tool.
In one of the largest studies available, researchers in Norway tracked 25,000 women through the 1970’s and 1980’s. The women ranged in age from 20 to 54 at the onset of the study and were followed for an average of 14 years. The results of this study supported the fact that women who exercised at least 4 hours per week decreased their risk of breast cancer by 37%. Other good news from this study included statistics on women with occupations requiring movement patterns such as lifting and walking. Women with higher levels of work place activity demonstrated a 25% reduction in their risk of breast cancer. Higher overall activity levels seemed to correlate with better risk reduction citing gardening, cycling or walking to work as being valuable when done regularly.
Research done at the German Cancer Center and the University Hospitals of Hamburg-Eppendorf reinforced the idea that it’s never too late to begin exercise as a preventative measure. This research concluded that women who were more active in their later years (when the number of breast cancers diagnosed are the highest) reduced the risk of breast cancer even more than women who exercised in their 30’s.
Of course it is not as simple as, exercising will protect you from breast cancer. There are many other risks, some lifestyle related and others being uncontrollable or unknown. It is definitely worth a discussion with your medical practitioner. Evaluating your own personal risk, heeding the lifestyle changes that might be warranted and keeping up on early detection will continue to save countless lives.
An easy conclusion: exercise is good. The three leading killers of American women (heart disease, cancer and stroke) all acknowledge the role of exercise in prevention. The benefits of daily and lifelong activity just continue to accumulate. Exercise is a powerful weapon. Besides improving your chances of avoiding life threatening disease, you’ll also enjoy improved mood, better sleep, stronger heart and lungs, and that general feeling at the end of a good sweat, that all is right in the world.
Maury Wiegand is the owner of The Club in Bozeman, a CHEK Practitioner and ACSM certified Fitness Trainer
Thursday, October 8, 2009
The Pink Cybex Treadmill Has Arrived
Come join The Club in Bozeman and Better Body Fitness in an effort to raise money for breast cancer research. For every mile logged on the pink Cybex treadmill located at The Club in Bozeman, Cybex will doante ten cents to breast cancer research. In addition, the pink treadmill will be raffled off at the end of October. Raffle tickets are 25 dollars, and part of the proceeds from the raffle tickets also go to breast cancer research.
Members and non-members alike are welcome at The Club during the month of October to help in this effort. During the week of October 19-23, Cybex runners will also be eligible for additional prizes. Come and check it out!
Subscribe to:
Posts (Atom)
